- Michael Lipsey

date: 2013-03-31 time: 22:24:00

"You have to spend an enormous amount of time doing something to get really good at it. This is 90% of what separates the artist from the imposter. Talent, education, luck, finances, and all the rest add up to a small part. There are no excuses, the ones who are willing to do the work will find a way - and the ones who aren't never will, no matter how many opportunities come their way."

- Unknown

2013.03.30

date: 2013-03-30 time: 12:11:00

At the very moment my blog is a complete mess - and I am very sorry about this! I've been working on a new design which is almost completed now, and I've also been trying to clean it up a bit (adding new categories so it's easier for you to find exactly what you're looking for, translating all of my posts to Swedish since my earliest posts are written in English only etc.) Please understand, and prepare for a much better blog with lots of helpful posts in the near future!

- Unknown

Q/a - 24/3

date: 2013-03-24 time: 15:37:00

Good thing I love bananas!

Yay for bananas!

Can you do a post like this but one with how to firm your butt? Your blog is awesome! hug

I'll try! Thank you so much! Hugssss

Thanks for the tip, great! Would be great if you could do this kind of post but with the ass as target, eg good exercises for the butt that you can do at home if you don't have a gymcard :) How many reps to do and how often, etc. Which exercises are the best to get the "perfect butt"? My butt is pretty flat though I run a lot, I want to get a bigger one and give it a "lift".

You're very welcome! I'll try to fix a post like that :) SQUATS / LUNGES / DONKEY KICKS / GLUTE LIFTS :) Just type it in google and see how they are done correctly xx

I don’t have a problem with any of the kinds you mentioned. Choose after what you like and prefer. Everyone likes different things! But don’t drink raw milk, it’s really dangerous. I drink cow milk because that’s what is available to me. I would love to try almond-, soy- and oat milk though!! Thank you I'm glad you like it :)

Is that you in the picture at the top of the menu? If it is, where did you buy your pants? I love your blog!

I've changed picture now but I understand which picture you mean, and no, it wasn't me! Those pants seem to have caught many eyes and I agree, they're really beautiful. I wish I knew where you could buy them too. Sorry! And thank you it's so nice to hear that you like it!

The Immune System Part 1

date: 2013-03-23 time: 16:42:00

The key to good health is an effective immune system that can protect us from colds and cancer, fight food poisoning, relieve allergies and delay the aging process. Poor diet, unhealthy lifestyle and an environment with much pollution can affect and weaken the immune system and make us more susceptible to various diseases - from common colds to more serious infections.

How it works

The immune system acts as a defensive army. It is based primarily in lymphatic and blood, even if the skin and e.g. the digestive system also plays an important role. The lymphatic system is a network of veins which return the fluid - lymph - between the space of the cells and the blood. The lymph nodes, spleen and thymus are also parts of the lymphatic system, where lymphocytes are produced. These cells identify, eliminate and knocks out contaminants, microbes and cancer cells. There are two types of lymphocytes: B-cells and T-cells. T-cells are produced in the thymus and may destroy extraneous cells directly, while the B-cells which are produced in the spleen instead excrete antibodies against the undesirable to destroy it. Natural killer cells are similar to lymphocytes and is particularly effective against cancer cells. The white blood cells in the blood - phagocytes and lymphocytes - play an important role in the immune system by destroying the invading bacteria and removing dead and damaged tissue.

A properly functioning immune system is in perfect balance. Although the immune system's main task is to prevent and destroy extraneous substances it's also letting the substances we need get past, such as food. The stomach contains both beneficial and harmful bacteria, and as long as they are balanced the digestion is good. But if the harmful bacteria increases - perhaps because of high sugar and saturated fat in your diet - you can get indigestion and fungal infections.

Enemies of the immune system

All organs and cells need specific nutrients to function effectively. Interferon - an antiviral agent that counteracts the development of cancer cells and is excreted by the body tissues - need vitamin C for its production, while lysozyme - an antibacterial enzyme in body fluids such as tears and blood - need vitamin A. Hence a poor diet immediately results in a weakened immune system. Other enemies of the immune system are stress, smoking, excessive alcohol and caffeine consumption, drugs (both medical and others), food additives, pesticides and air pollution.

Signs of a weak immune system

It's normal to have a cold one or two times a year, but if we have a weak immune system we are susceptible to all colds and flus that circles around us and we are soon to discover that we often get sick. Other signs of a weak immune system are indigestion, fatigue, aching joints, muscle weakness and poor complexion.

An immune system that is not in balance also causes allergies and intolerance to certain foods by attacking when it detects certain trigger substances in the body. This leads to chemicals being secreted to drive out what the immune system perceives as an enemy and this in turn causes many unwelcome symptoms.

Autoimmunity occurs when the body is overworked and starts producing antibodies to attack its own tissues - the skin disease lupus and rheumatoid arthritis are examples of autoimmune diseases.

Q/a - 23/3

date: 2013-03-23 time: 10:06:00

Would you be able to explain what cardio is? Give tips on how to do cardio or something ... Grateful for answers! I love your blog!

Cardio basically means “heart”, it refers to activities that will get your heart rate up but still are low to medium intensity. Examples for cardio exercises: running, jogging, cycling, swimming, walking. How to do cardio: Just do one of the sports above mentioned haha. And thanks, I'm glad you like it!

Hello! I love your blog! Could you make a post where you tell us approximately how much of all nutrients (fat, carbs, etc..) you should consume on a daily basis? And if you have some simple tips on healthy snacks you can bring with you to the cinema. Thank you you inspire me a lot! xx

Hi and thank you so much! I can do a snacks for cinema post, but the thing with the nutrients is that 1) I’m not a nutritionist 2) I don’t know anything about you and your needs. But there is a general rule which says for an adult woman, based on a 2000 calorie intake, 240g carbs, 45g protein, 73g fat. This does not work for everyone though, it’s just a guideline. Runners might need more carbs while people who lift weights want more protein to build muscle.

Hi, I was wondering what you mean by that you should eat a little protein and some carbohydrates as well, then how are you supposed to get the energy to exercise?

Hi! Umm what do you mean? Of course you need carbs to fuel your body for workouts and for being alive in general! Your brain functions on glucose. Protein is needed for muscle growth and tissue repair.

Cake

date: 2013-03-22 time: 18:37:00

Cakes have gotten a bad reputation. People equate virtue with turning down dessert. There is always one person at the table who holds up her hand when served a cake. “No, really, I couldn’t,” she says, and then gives her flat stomach a conspiratorial little pat. Everyone who is pressing a fork into that first tender layer looks at the person who declined the plate, and they all think, “That person is better than I am. That person has discipline.”

But that isn’t a person with discipline; that is a person who has completely lost touch with joy. A slice of cake never made anybody fat. You don’t eat the whole cake. You don’t eat a cake every day of your life. You take the cake when it is offered because the cake is delicious. You have a slice of cake and what it reminds you of is some place that’s safe, uncomplicated, without stress. A cake is a party, a birthday, a wedding. A cake is what’s served on the happiest days of your life. If sides are to be taken, I will always take the side of cake.

Q/a - 21/3 (woho pictures of young Alexandra)

Incredibly nicely written :) by the way, I really like your blog, there's always something new and fun to read!

Aw thank you! I'm so glad you like it :)

if you got 500 SEK to buy food for (in a regular food store) what would you buy? ahah :)

OH I love that one! I would first of all buy all the fruit (especially the expensive ones) and things I want to try like goji berries, bee pollen, spirulina, acai.. also all kinds of nut butter and nuts in general. Are we at 500 SEK yet? Do they even have those things in regular food stores? Hahaha. Ok then I would buy veggies..tons of them to juice!! Also whole grain bread and oats, quinoa, bulgur.. and tea :)

Hi I have a quick question. I hate to exercise and I mean really hate I think it's boring and I'm very clumsy. But the biggest problem is that I hate to work out in public. Can you make a post where you give tips on how to exercise at home in quite a small space?

Hello! Probably you just haven't found something you think is fun yet! I highly doubt that you hate all kinds of exercise since there are millions of different things to try. Try new things such as swimming, horseback riding, gymnastics, soccer, running - ANYTHING. When you start to get better at them, you begin to love them (happened to me)! And I will try to make such a post soon! :)

- John Green, Looking for Alaska

date: 2013-03-21 time: 16:48:00

"Imagining the future is a kind of nostalgia. You spend your whole life stuck in the labyrinth, thinking about how you'll escape it one day, and how awesome it will be, and imagining that future keeps you going, but you never do it. You just use the future to escape the present."

Q/a - 20/3

date: 2013-03-20 time: 22:14:00

Hello! I have a question about snacks. You should eat two/three snacks a day, right? Is the intake you should eat/drink right after exercise included as one of those snacks, if you understand what I mean? Awesome blog by the way!

Hi! You don’t have to have three snacks a day, it’s not about force-feeding yourself but about eating when you are hungry/need energy! But a lot of people have 2-3 snacks, I usually snack around the day which adds up to 2 snacks. Yes, I would count my post-workout drink/food to snack! :) I'm glad you like my blog!!

Hello! I love your blog. I actually have the same question as Sara, if I work out after breakfast and take a shake/bar right after should I still eat a snack or do I count that as a snack? Really grateful for answers since I just recovered from my eating disorder and don't want to lose weight again, I want to build up my body!

Hi and thank you! I would still eat the snack because a shake/bar doesn’t sound like enough post workout. It’s great you are recovered, so happy for you!!

god that was so beautifully written! really think you made a lot people smile :)

Q/a - 19/3

Hi! I'm so bored on my oat meal! I eat it with cinnamon and bananas with milk, but I always eat it like that do you have any healthy alternatives how I can eat my oatmeal? Loove your blog!!! <3

Hi! Look at the collage further down and go get some inspiration (all pictures are from linfociti.tumblr.com)! And thank you I'm so happy you enjoy it!

My blog is about health and exercise :)

Sounds great too darling but just like I mentioned earlier to another girl I CAN'T SEE YOUR BLOG BECAUSE YOU DIDN'T SEND IT TO ME! Try again :)

I'm wondering if allbran flakes and special k kellogs flakes are "good" cereal to eat for breakfast, or do they count as "sugary cereal"? thanks for your super duper awesome blog girl!

I recommend you to stay away from these! I just did some research and apparently they're not near as healthy as they're said to be. They're both high in sugar. I found some very interesting information so I thought I'd make a post about it since I think these companies trick a lot of people. Also thanks! Glad you enjoy it!!!

You've got my head spinning around

date: 2013-03-19 time: 17:10:00

Haven't had time to write some worthy posts these last couple of days. At least you've had the daily quotes to read which I hope have been able to motivate you a bit! I'll soon post an informative post again, and when I say soon I mean before the end of the week. I've really been busy this time and I'm not even exaggerating when I say that - I literally mean zero minutes spare time. Yesterday I studied chemistry for SEVEN hours straight for this big test I had today. I'm a little bit annoyed though because apparently it was a waste of time since not one of the things we were being tested on was in the book(???). But it feels awesome and like such a big relief to have it all behind me. It was probably good that I studied after all, because one can never be too wise! Even if I had no use of it now I know I will later in life. I also have a test on Thursday this week and that will be focused on the First World War. History is not my favorite subject, but rather my "hating subject" (hehe) and I honestly think it's quite pointless. But I'm bloody sure gonna get a good score even though I hate it! Got a high score in religion so why can't I get that in history? I've just eaten a snack which unfortunately was a little too big and I'm now feeling a little sick. I'm thinking about if I should exercise today or not. Haven't had the urge recently so as a result I have skipped it a lot. Thought I'd take care of it around my birthday and I've been planning to create a workout schedule and set up a food plan with more regulated times to eat. I'll also put up some goals, etc. so I have something to work towards. Haven't had much motivation lately either which sucks but it's hopefully just a slump, and no way I'm giving up because of something as ridiculous as that! I'll come back better than ever!! I already have a big goal though which is to feel really hot when I'm going to America, and it's only about a 100 days left until I'm going there which is totally wicked. I remember how I sat during the summer / fall last year contemplating how I would bring it up with my parents, and dreams really do come true at times because here I am and will soon turn my dream into reality! This post turned out as a very variated one. Hope you have a blast!

P. S. Please comment if there is something special you want me to write about and I'll try to fix it!

- Deepak Chopra

- Andrea Gibson, Evolution

date: 2013-03-18 time: 11:23:00

"So build yourself as beautiful as you want your world to be. Wrap yourself in light then give yourself away with your heart, your brush, your march, your art, your poetry, your play. And for every day you paint the war, take a week and paint the beauty, the color, the shape of the landscape you're marching towards. Everyone knows what you're against; show them what you're for."

- Lucas Scott, One Tree Hill

date: 2013-03-17 time: 15:10:00

"There are moments in our lives when we find ourselves at a crossroad, afraid, confused, without a roadmap. The choices we make in those moments can define the rest of our days. Of course when faced with the unknown, most of us prefer to turn around and go back."

Notice how less than a hundred years ago, these ads were meant to shame thin bodies the way weight loss ads shame fat bodies today? Notice that how as time goes by, the ‘ideal’ body shape changes from era to era? Notice how in these ads as well as those seen today, they’re meant to make people feel bad about the way they look?

These ads are just as bad as the ones that run today. They’re meant to shame you and make you feel inadequate for one sole reason: so you go out and spend money on their products. It’s not about your self esteem, your health, or your happiness. It’s about selling the product. It’s about making the money.

Your body is NOT wrong. You don’t need pills, diets, or supplements to make you happy, attractive, or ‘right’. All bodies are good bodies. It doesn’t matter if you’re skinny, fat, tall, short, disabled, scarred, anything at all.

Do not let the media dictate what you think you should be. The media is fickle. It does not care about you. Don’t let yourself care about what it says.

Q/a - 16/3

date: 2013-03-16 time: 16:10:00

Here's a heap of courage! Me myself have had the same problem (okay, I still have some problems with it) but now I try to not give a shit about everyone else, and if I meet someone I know I push myself and run past them in 70mph with a big smile on my lips. I also want to say THANK YOU for writing in Swedish because it's so much more fun to read and understand everything now, you really have such a good blog! Hugs to you!

Aw thank you you're so sweet! And you know what? Since I posted that I've been running almost EVERY SINGLE DAY how fantastic isn't that? I'm unbelievably proud of myself. I'm glad you're enjoying my blog!!

I have the exact same problem ... I pretty much can't do it and it's so annoying :(

I know what you're talking about, believe me - I really do. But my advice is to just get out there and not give a shit about everyone else. Because you know what? THEY DON'T CARE!! Not in a mean way, they just honesly don't give a shit as to whether a girl is running down their road, whether a boy is running down their road, whether a dog is running down their road... People don't care and people DON'T notice. Do whatever the hell you want and do it with pride. You don't need to worry about other people because they are too caught up in their own worlds to even notice you. You are absolutely incredible for getting out there and running in the first place, people wouldn't dare make fun of that, especially when so many people never even achieve getting their ass off the couch. Do not tolerate these thoughts from yourself, you are strong, beautiful and kind, you're doing something healthy for yourself and your body and if people have a problem with that (which they don't because they probably couldn't care less), they can go to hell and you just have to ignore it. You can do this, I completely believe in you. I finally decided to do it and if I can, so can you.

I write both about anorexia and my recovery, but I have now reached the point where it starts to transcend into a fitness blog and I will publish everything from recipes to motivation, personal progress, etc. :)

That's lovely, but I can't find the blog since you didn't write it IN the comment, send it to me again and I'll add you to the list sweetheart :)

- Illissa Banhazl

date: 2013-03-16 time: 14:49:00

"The inner voice of anorexia and bulimia whisper that you'll never be happy until you lose weight and that your worth is measured by how you look. But the truth is that happiness and self-esteem come from loving yourself for who you truly are - and that's only possible with recovery."

Today's lunch

date: 2013-03-16 time: 14:34:00

I've had a pretty good day so far, except for being a bit tired due to staying up late last night snapchatting with Cassandra hahahah. Embarrassed myself big time and regret it today. As per usual. Haven't exactly done anything special today. I ate the same breakfast as I did yesterday, and then I went into town and bought a pair of shoes and a little yum for tonight. Ate lunch recently and now I'm lying under a duvet while freezing a looot. Yesterday I also remembered that it's only about a week left until I'm turning 16, which also seems kinda sick. This became a very messy post so sorry.

Courage is the discovery that you may not win, and trying when you know you can lose.

date: 2013-03-15 time: 13:48:00

I'm now home from the Stockholm trip we did with the grade I'm in and it was fun and I'm so happy for finding everything that I bought! Recieved lots of tips from everyone on Instagram regarding what to visit etc. and I want to thank you for that! I'm not exactly used to the city and it was a long time since I was there in other means than to travel from Arlanda. I found both Raw Bites and Quest Bars (!) and I'm still in ecstasy. I was going to buy something from "yogurtshopen" but forgot about it so I'll try it next time I go there instead. Ate a delicious veggiesalad at Blueberry consisting of green falafel with spirulina (chickpeas, spinach, basil, garlic, onion), green leaves of spinach and arugula, quinoa with cranberries, lentils, sunflower seeds and herbs, pumpkin cream (pumpkin, canola oil) kumbuchadressing (kumbucha , raspberry, canola oil, lime juice, sweet freedom), topped with grated beetroot and sauerkraut and a sourdough bread of rye and dried blueberries to eat with it. I didn't eat the cream or the dressing however though since I like to eat salad as it is. But I was pleasantly surprised and will definitely eat there again! Loved the falafel, might even try to do it at home sometime.

Also went in to Hollister and got some kind of panic attack because of the hot guys hahaha. I was really nervous and my heart was beating really fast and I began telling super bad jokes and I was chattering nonstop. I OBVIOUSLY CAN NOT ACT LIKE A NORMAL HUMAN BEING WHEN GODLIKE GUYS ARE NEARBY.

OLD PICTURE SORRY

date: 2013-03-12 time: 20:51:00

I'll probably get a lot more personal on this blog, vent and so on so I hope you're preparing for surviving something like that. Will OF COURSE not stop writing about health/fitness and it will still be the main topic! Will shortly answer all the questions I've been getting because I hate to know that you need my help and I just ignore it because I don't have any energy left. YOU WILL GET ANSWERS I PROMISE I LOVE YOU OK.

Woke up on the right side this morning and was tired as usual but took a different bus to school which was much better and before/during PE in school I was hyper and completely filled with energy and recieved questions about how much booze I've had for breakfast ahaha. Unfortunately that changed when I got home and I'm almost ready to go to bed already BECAUSE I AM TOTALLY DRAINED OF ENERGY. If I haven't got luck on my side I might even get sick. I really want to avoid that because in two days I'm going to Stockholm with my class! I have nothing more to write because I walked away from the computer and apparently my urge to write disappeared so .... bye.

Hola here I am

date: 2013-03-11 time: 18:52:00

Hi everyone! Recently I've had fifty-one million thoughts in my head that goes around and around and around and I feel that no, I can't live like this anymore. Without exaggerating I have got anxiety about literally EVERYTHING twenty-four/seven and it's chewing on me from the inside. All kinds of anxiety you can imagine. It's so lame really because I go around worrying and over-thinking the smallest things that have no impact on my life in any way. I blow everything out of proportion. I have performance anxiety (have had it all my life but it has gotten much worse). Will I ever feel good enough?

I never feel satisfied with school work and I can't ever get praised. In the latest development conversation I had with my teacher it was the first time ever that they didn't said anything about that I talk too little. That I have to raise my hand more because they know that I have the knowledge. I have improved so much and the teacher told my dad that he should be proud of me because he has an "incredibly talented" daughter. See? Even that I couldn't write without adding quotation marks because it felt so wrong to be described like that. A couple of weeks back we had to write a big religion essay and my teacher just told me I will get the highest grade - still, I felt neither excited or even close to satisfied. Another classic example is when I got an A in art. My teacher informed me about that after a lesson and he asked me "Why do you look so sad? Had you hoped for a lower grade?". I was not happy at all and did not feel worthy of that A. I even refused to tell my classmates what I got because I was ashamed. I was ashamed WHEN I GOT THE HIGHEST GRADE POSSIBLE!! Do you see what I mean? Anxiety everywhere and when I get a good result I feel nothing but bad. I have soaring expectations no matter what I do. About everything. It makes me so tired and sad.

I can not do anything without getting anxiety. Thoughts like:am I really working out enoughI think I'm eating too unhealthy nowI have to studymy parents must be so disappointed at how I turned out, they probably regret that I was borneveryone's probably lying when they say they like meI waste too much moneyI will never get a job in the futureI need to be more outgoingI gotta answer all questions I've receivedI have to blogI need to drink more waterI need to get more sleepI need to get more moneyare living in my head every hour of the day and I'm afraid I won't be able to cope for much longer. You wanted a more personal blog - here you have it. I guess this also proves that I'm not perfect, not even close.

Don't you worry 'bout a thing

date: 2013-03-10 time: 20:38:55

I've been absolutely terrible at blogging but my computer is so slow and I don't have the patience to go through that. I'm going to TRY to get better at it. Since it's my birthday soon I hope I'll get a new one and then this won't be a problem anymore!!!

on my phone so no Swedish translation

My feelings are too loud for words and too shy for the world.

date: 2013-03-03 time: 21:39:00

Hand-written letters are really nice. I think it’s sad how people hardly write hand-written letters anymore. It’s always emails and messages over facebook. I just find it so much more meaningful when someone pours their heart out to you through writing. It just goes to show how much you were in their thoughts. Not only that but you can keep it forever. It’s amazing how much a person’s handwriting and grammar can really tell about them. You get the true essence of them through hand written letters. So if any of you want a handwritten letter, send me your address, name and what you'd like me to write about to you and I’ll send you a letter as soon as possible. This might become expensive but I mean how cool wouldn't it be if I could get to know you all in such a personal way. I miss getting letters. With postcards and thoughtful little things just because.

If you're interested in getting a letter, please send me a message on kik (my_way_to_fitness) with the information I requested and I'll start writing. If you want to send me a letter I'd be happy to give you my adress, just ask.